{"id":71805,"date":"2024-11-26T07:32:00","date_gmt":"2024-11-26T05:32:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=71805"},"modified":"2025-04-10T14:01:54","modified_gmt":"2025-04-10T12:01:54","slug":"hrana-bogata-vitaminima-b-skupine-koliko-je-dnevno-potrebno","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=71805","title":{"rendered":"Hrana bogata vitaminima B skupine, koliko je dnevno potrebno"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamini-B-skupine_portal_cover.jpg\" alt=\"\" class=\"wp-image-71806\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamini-B-skupine_portal_cover.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamini-B-skupine_portal_cover-382x255.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata vitaminima B kompleksa, koliko je dnevno potrebno<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamini B skupine obuhva\u0107aju 8 vitamina koji su topivi u vodi. Kada se govori o suplementima prehrani koristi se \u010desto naziv B kompleks budu\u0107i da sadr\u017ei  vi\u0161e ili sve vitamine B skupine. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamini B skupine va\u017eni su za brojne procese u organizmu, za bitne funkcije organizma. Bitno je imati adekvatan i dovoljan unos vitamina B skupine. Vitamini B skupine su topivi u vodi \u0161to zna\u010di da ih tijelo ne skladi\u0161ti, nego se vi\u0161ak i neiskori\u0161teni dio u organizmu otapa u vodi i izlu\u010duje kroz mokra\u0107u. Budu\u0107i da ih tijelo ne skladi\u0161ti bitno ih je svakodnevno unositi u dovoljnim dnevnim koli\u010dinama.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koji vitamini se uklju\u010duju u skupinu vitamina B &#8211; B kompleks<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Skupina vitamina B uklju\u010duje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/covermagazin.com\/?p=70823\" data-type=\"post\" data-id=\"70823\">vitamin B1<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=71213\" data-type=\"post\" data-id=\"71213\">vitamin B2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=71242\" data-type=\"post\" data-id=\"71242\">vitamin B3<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=71429\" data-type=\"post\" data-id=\"71429\">vitamin B5<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=71432\" data-type=\"post\" data-id=\"71432\">vitamin B6<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=71800\" data-type=\"post\" data-id=\"71800\">vitamin B7 ili vitamin H<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=71103\" data-type=\"post\" data-id=\"71103\">vitamin B9 &#8211; folati<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=70929\" data-type=\"post\" data-id=\"70929\">vitamin B12<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uloga i va\u017enost vitamina B skupine u organizmu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamini B skupine imaju brojne funkcije me\u0111u kojima su neke od vrlo bitnih funkcija:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; pretvaranje hrane u energiju raspolo\u017eivu organizmu<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; bitni su za metabolizam \u0161e\u0107era i masti<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; pospje\u0161uju izmjenu crvenih krvnih zranaca<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; djeluju protiv umora, smanjuju umor<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; bitni su za pravilnu funkciju mozga<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; poma\u017eu u sprje\u010davanju depresije<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; smanjuju razdra\u017eljivost<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; podr\u0161ka su zdravlju kostiju<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; poti\u010du pravilan razvoj fetusa<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dnevne potrebe za vitaminima B skupine<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B1<br><\/strong>Vitamina B1 preporu\u010dena dnevna doza za odrasle mu\u0161karce je 1,2 mg.<br>Vitamina B1 preporu\u010dena dnevna doza za odrasle \u017eene je 1,1 mg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B2<br><\/strong>Za odrasle mu\u0161ke osobe preporuka dnevnog unosa vitamina B2 je 1,3 mg \u2013 1,6 mg.<br>Za odrasle \u017eenere poruka dnevnog unosa vitamina B2 je 1,1 mg \u2013 1,3 mg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B3<br><\/strong>Preporu\u010deni dnevni unos vitamina B3 je 16 -18 mg za odrasle mu\u0161karce.<br>Preporu\u010deni dnevni unos vitamina B3 je 14 mg za odrasle \u017eene.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B5<br><\/strong>Dnevne potrebe za vitaminom B5 su od 3 do 12 mg dnevno.<br>Preporu\u010deni dnevni unos vitamina B5 za odrasle osobe je 5 mg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B6<br><\/strong>Preporu\u010deni dnevni unos vitamina B6 za odrasle osobe je 1,5 mg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B7 ili vitamin H<br><\/strong>Adekvatan dnevni unos biotina, vitamina B7, vitamina H za odrasle osobe je 30 mikrograma (\u00b5g) dnevno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B9 &#8211; folati<br><\/strong>Odrasla osoba: dnevno 400 mikrograma (\u03bcg).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B12<br><\/strong>Dnevna potreba vitamina B12 za odrasle je 2,4 mikrograma (\u00b5g).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Namirnice bogata vitaminima B skupine<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kada se radi pojedina\u010dnim vitaminima tada je lak\u0161e izdvojiti namirnice, no, kada se radi o skupini vitamina, \u010dak i kad su iste skupine poput vitamina B, popis je raznolik, \u0161to ukazuje na va\u017enost raznolike i uravnote\u017eene prehrane s raznovrsnim namirnicama. Vi\u0161e o pravilima zdrave prehrane i kako je prilagoditi svojim potrebama: <a href=\"https:\/\/covermagazin.com\/?page_id=26821\">ZDRAVA PREHRANA<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B1 se nalazi u iznutricama, jetricama \u017eivotinja, mahunarkama, cjelovitim \u017eitaricama, suhom kvascu&#8230; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e o vitaminu B1: <a href=\"https:\/\/covermagazin.com\/?p=70823\">Hrana bogata VITAMINOM B1, top 25 namirnica<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B2 najvi\u0161e ima u mlijeku i mlije\u010dnim proizvodima, potom u kvascu, jetricama, bademima i ora\u0161astom vo\u0107u, piletini. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e o vitaminu B2 s popisom namirnica bogatih vitaminom B2: <a href=\"https:\/\/covermagazin.com\/?p=71213\">Hrana bogata vitaminom B2, top 20 namirnica. Koliko vitamina B2 dnevno?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B3 se nalazi u mesu, posebno jetricama, pile\u0107im prsima, puretini, svinjetini, ribi: tunjevini, lososu, mlije\u010dnim proizvodima, krumpiru, jajima, p\u0161enici, kikirikiju&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=71242\">Hrana bogata vitaminom B3 (NIACINOM), top 20 namirnica. Koliko vitamina B3 dnevno?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B5<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitaminom B5 su bogate gljive, suhi pivski kvasac, gove\u0111a jetrica, cjelovite \u017eitarice, le\u0107a, pastrva, jaja, kikiriki, orasi, lje\u0161njaci&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=71429\">Hrana bogata vitaminom B5, top 20 namirnica. Koliko vitamina B5 dnevno je potrebno?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B6<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U hranu bogatu vitaminom B6 ubrajaju se p\u0161eni\u010dne klice, pistaciji, ri\u017ea, le\u0107a, gove\u0111a jetrica, pile\u0107a jetrica, puretina, losos, tunjevina, orasi, lje\u0161njaci, teletina, \u0161unka, kobasice, krumpir&#8230; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=71432\">Hrana bogata vitaminom B6, top 30 namirnica. Koliko vitamina B6 je potrebno?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B7 ili vitamin H<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitaminom B7 bogati su kikiriki, orasi, bademi, lje\u0161njaci, jaja, \u017eitarice, pile\u0107a i gove\u0111a jetrica&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=71800\">Hrana bogata vitaminom B7, biotinom i koliko je BIOTINA dnevno potrebno<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B9 ili folati<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitaminom B9 bogate su zeleno povr\u0107e, poput \u0161pinata, brokula, zelena salata, mahunarke, grah, slanutak, jetrica, suhi kvasac&#8230; Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=71103\">Hrana bogata folatima, top 20 namirnica. Koliko je dnevno potrebno?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamin B12<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hrana bogata vitaminom B12 su iznutrice, jetrica, jaja, mlijeko, sir, jogurt, op\u0107enito mlije\u010dni proizvodi, te ribe poput lososa, tunjevine, sku\u0161e, sardine&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=70929\">Hrana bogata VITAMINOM B12, top 30 namirnica. Koliko dnevno vitamina B12 je potrebno?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u010ditajte i:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"oo3dTeWOvt\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Vitamini i minerali&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=33559&#038;embed=true#?secret=X8jqg2fX3O#?secret=oo3dTeWOvt\" data-secret=\"oo3dTeWOvt\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"xgxFQTxmTy\"><a href=\"https:\/\/covermagazin.com\/?p=26836\">Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=26836&#038;embed=true#?secret=z99binOrD1#?secret=xgxFQTxmTy\" data-secret=\"xgxFQTxmTy\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"RedcaPB8Tn\"><a href=\"https:\/\/covermagazin.com\/?page_id=26857\">Ljekovito VO\u0106E I POVR\u0106E<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=cpNUnyJ1kH#?secret=RedcaPB8Tn\" data-secret=\"RedcaPB8Tn\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata vitaminima B kompleksa, koliko je dnevno potrebno Vitamini B skupine obuhva\u0107aju 8 vitamina koji su topivi u vodi. Kada se govori o suplementima prehrani koristi se \u010desto naziv B kompleks budu\u0107i da sadr\u017ei vi\u0161e ili sve vitamine B skupine. Vitamini B skupine va\u017eni su za brojne procese u organizmu, za bitne funkcije organizma. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":71806,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160,10],"tags":[594],"class_list":["post-71805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","category-zdravlje","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71805","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=71805"}],"version-history":[{"count":2,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71805\/revisions"}],"predecessor-version":[{"id":72068,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71805\/revisions\/72068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/71806"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=71805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=71805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=71805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}